Wall Press

video.Wk#5 – DAYS 1 & 5

Julia left this comment a while ago and I wanted to share it with you because it perfectly illustrates the power of being consistent in small increments.

“I love the blog. I’m so interested in it – and I’m going to try your workouts. I remember when I was a kid – my friend’s dad who was really in shape but worked at a desk all day long as an insurance broker – used to wake up and do his 10 minutes of army calisthenics – pushups, sit-ups, jumping jacks anything he could do in his small bedroom… and it worked great for him.”

There is no secret or gimmick to any of this.  It’s all within our power to be strong and fit, as nature intended.  It is digging up the self-discipline to be consistent with a daily maintenance program, which is the real challenge.  And anyone can do that.  Like anything, it just takes practice.

We know that waiting around for the perfect schedule to fit in an hour workout just isn’t working.

Here is Week #5 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the next progression for the Push Up series.

I introduced the Wall Press last week.  From now on the Push Ups will be referred by level. The level of intensity increases as the incline decreases; in other words, the more parallel your torso comes to the ground the more difficult the exercise becomes.  As well, much later, the push up can become even more intensified by gradually raising the feet onto a surface higher off the ground creating a decline.

DAYS 1 & 5 (week #5)

1. 50 High Knees (pumping arms or forearms parallel to ground or holding chest)

2. 10 Incline Push Up (Level 1 = hands on back of couch or counter top height)

3.  Repeat circuit 4 times to equal 4 rounds.

The technique is exactly the same as in the Wall Press.  Hinging from the ankles, notice how the legs, hips, torso and head are static.  The only movement comes from the wrist, elbow, shoulder and ankle joints.  If you are unable to maintain this rigid form, then go back to the Wall Press or find a higher incline than the couch or counter.  The only difference with Level 1 Incline Push Up and the Wall Press, is that your incline is getting closer to the ground.  Be sure to find a sturdy surface to work from.  Plan it out the night before so that you’re not scrambling in the morning.

DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 12 Wall Press] x 4.

Stretch your chest and triceps as in last weeks description.

If you are not already doing so, be sure to stretch out your lower back by lying on the floor and hugging both knees to the chest.  Try to round your lower back into the floor, curling your tail-bone towards the top of your head.

Also be sure to do a standing quadricep stretch and calf stretch.

I’ll work on putting together a little video of these stretches.

These weekly progressions are just an outline.
At anytime you can repeat the same week until you feel ready to move on to the next progression.  Not everyone will be ready to progress at the same rate and you should not feel defeated if if takes you longer to move on to the next week.  Go at your own pace and be consistent.

Self-discipline is born from Consistency.

video.Week#4-DAYS 1,3,5& 7

Here is Week #4 – DAYS 1, 3, 5 & 7

My nephew Peter is demonstrating.

Introducing the WALL PRESS, which is the first progression for the Push Up.  In this upright position the exercise is the least weight bearing on joints and muscles, which allows us to focus on form in preparation for the next progression.

INSTRUCTIONS

Standing arm distance from the wall.  Keep body in a straight line, from the top of head to feet.  Hinge forward from the ankles.

Begin with arms parallel to the floor (between chest and shoulder height).  Finger tips will be touching the wall.  Tip forward from the ankles (NOT the waist).  First the wrist will flex as the palms of the hands become flat on the wall (fingers pointing upward), elbows will flex and point downward to the floor.  As the body nears the wall, the hands will now be in front of the shoulders.  Reverse the movement to return to starting position. Repeat.

DAYS 1, 3, 5 & 7 (week #4)

1.  50 High Knees (pumping arms or forearms parallel to ground or hold chest)

2.  12 WALL PRESS

3.  Repeat circuit 4 times to equal 4 Rounds.

—————————————————————————————————
DAYS 2, 4 & 6 (week #4)
1.  50 High Knees (pumping arms or forearms parallel to ground or hold chest)

2.  20 Bend Down & Reach Up with Toe Raise

3.  Repeat circuit 4 times to equal 4 Rounds.

—————————————————————————————————

Be sure to alternate workouts each day, to give the arms a chance to recover.

—————————————————————————————————

Stretch Your Body:  With straight arms clasp your hands behind your hips, gently lift the arms away from the hips.  Feel the stretch across the chest and front of the arms. Tricep Stretch: Reach right arm straight up to ceiling.  Bend the elbow so the right hand lowers behind the head towards the upper back.  With the left hand hold the right elbow and gently pull the right elbow towards the head.  Feel the stretch along the back of the right upper arm.  Repeat on the left side.

Week #5 will show the next two progressions.